for Friday, Nov 16

1:30PM - at track

1. warm-up circuit
2. 1-2 mile wu + light strides
3. workout
DH= talk w/ Coach tonight
m800= 6 x 200, r= 2' @ 26-27 (no faster)
w800(AM only)= 6 x 200, r= 2' @ 31-33 (no faster)
4. 1-2 mile cd + static stretching

All Others: on your own
w= 5 miles + 2 x 300 'light & fluid'
m= 6 miles + 2 x 300 'light & fluid'

***TEAM PICTURES IN AFTERNOON, BE ON TIME!

for Thursday, Nov 15

3:30PM - at track

1. warm-up circuit
2. workout
DH= 6 miles / m800= 6 miles / w800= 3 miles / mDist= 6 miles / wDist= 5 miles
3. 3 x 150 'light & fluid'
4. yoga stretching

for Wednesday, Nov 14

3:30PM - at track

1. warm-up circuit
2. 2 miles wu + light strides
3. workout
DH - on track; 1200+800+800+400, r= 4', 3', 3'; p= 68-69"
m+w800 - short hill at park; m= 3 x 10 / w= 3 x 8
4. 2 miles cd + static stretching

for Tuesday, Nov 13

1. warm-up circuit
2. aerobic conditioning
DH= 8 miles / m800= 7 miles / w800= 4 miles
3. 4 x 150 'light & fluid'
4. static stretching

for Monday, Nov 12

No strength & conditioning in morning

3:30PM - at track

1. warm-up circuit
2. workout
DH - 8 miles easy running + 3 x 200 'light & fluid'
m800 - 1000+800+600+400+200, r= equal time recovery; pace= 70 or better
w800 - 800+800+600, r= 6-7'; pace= 84-88
m+w800: warm-up + cool-down
(all others, we will discuss this week)